5 Simple Exercises for Back Pain Relief

Male holding his lower back

Did you know that almost 75% of people with chronic back pain find it difficult to work, socialize, and more?

From poor posture and muscle strain to spinal abnormalities and more, there are many underlying causes of back pain. You’ll be glad to know that there are some proven exercises for back pain relief. By creating a dedicated schedule, these exercises can help improve comfort and the number of pain outbreaks over time.

Do you want some simple exercises for back pain relief? Keep reading to learn some simple strategies that can help.

Schedule a Spine Doctor Consultation

While exercise can help, it’s important to emphasize the importance of consulting with a spine doctor. This is especially true if you have severe or persistent pain.

Also known as a back specialist, a spine doctor is a professional who specializes in diagnosing and treating spinal disorders. By finding a reliable medical professional, you figure out the main cause of your back pain. Knowing this will go a long way toward developing a treatment plan that fits your needs.

The following popular exercises for back pain relief could be worth adding to your workout plan. Ultimately, a doctor can let you know what you should do and what you should avoid. The last thing you’d want is to make your pain worse.

1. Cat-Cow Stretch

It’s always best to start with gentle stretches. The Cat-Cow Stretch is a beginner’s yoga pose that can help reduce tension in the spine while also boosting flexibility.

Proper form is essential so be sure to start on your hands and knees. Keep your wrists aligned beneath your shoulders. Your knees should be aligned under your hips.

Breathing is important for this exercise so breathe in as you arch your back and lift your head and tailbone upward. This is called a cow pose that will allow you to transition into the cat pose. As you exhale, round your spine and move your chin in the direction of your chest.

In the cat pose, you should take several breaths before returning to the cow pose. Don’t forget to use slow and smooth movements.

2. Child’s Pose

Child’s Pose is another simple yoga pose that can give back relief for some. Like with Cat-Cow Stretch, you should begin on your hands and knees. Once you’re in that position, you should sit back on your heels while stretching your arms in front of you.

Slowly rest your forehead on the floor or mat. With each deep breath, let your back relax and use those breaths to melt away any tension.

3. Pelvic Tilt

If you want to strengthen your lower back muscles and your abdomen, then the Pelvic Tilt could be worth adding to your routine.

For this simple exercise, you’ll need to line on your back. You should have your knees bent and your feet flat on a mat. From there, you’ll need to tighten your abs and flatten the lower half of your back against the mat.

Keep releasing and repeating until you’re satisfied with your workout.

4. Wall Sit Back Exercises

You’ll be glad to know that many of these exercises don’t require gym equipment. For a wall sit, you can strengthen your lower back and leg muscles with nothing more than some wall space.

To do this, you should lean against the wall like you’re sitting on an invisible chair. Hold the 90-degree angle for around ten seconds to half a minute before slowly returning to a standing position. Over time, you can increase the length of your wall sits as needed.

5. Bird Dog

Bird Dog exercises are a great way to boost your back strength and your core. You’ll need a mat so that you don’t hurt your knees.

You should get into the same position as the Cat-Cow Stretch except you’ll Extend your right arm and left leg out straight. Hold this for a few seconds or longer before bringing your limbs back down and then lifting the opposite ones.

The phrase “no pain, no gain” isn’t true. You should never power through pain so be sure to stop any of these exercises if you experience pain or a high degree of discomfort.

Other Strategies

Aside from the exercises mentioned above, there are other strategies you can use to help with chronic back pain. Some of these include improving your posture, not sitting or standing for too long, and using safe lifting techniques.

If you live in New York City, there are many spine doctors who can help. One of the best spine doctors in NYC is Dr. Daveed Frazier.

How to Improve Your Posture

While sitting, maintain a straight back and relaxed shoulders. You should always avoid slouching or leaning. Don’t forget to invest in an ergonomic chair that comes with lower back support.

It also helps to have your computer monitor positioned close to your eye level. That way, you won’t have to hunch to make out what’s on the screen.

Remember to take regular breaks by standing, stretching, and walking. This will reduce tension and stiffness.

As you follow these tips, you’ll become more mindful of your posture throughout the day. Eventually, good back posture will be like second nature to you.

Ready to Use These Exercises for Back Pain Relief?

Now that you’ve learned proven exercises for back pain relief, you can stick to a daily routine.

Dr. Frazier and his experienced team are here to help. They can diagnose your chronic pain and come up with a treatment plan tailored to your needs.

Contact us to schedule an appointment with a NYC spine doctor or stop by one of our offices.

At New York City Spine Surgery, our standard for excellent care means treating you as a whole person, and not just another spine disorder on a chart.

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